Injured But Still Training? How to Swap Your Running Plan for Swimming

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Nothing is more frustrating than being sidelined from running by an injury, especially when you’re in the middle of a training block. The good news is you don’t have to lose your fitness while you heal. Swimming is one of the best cross-training options for runners: it’s low impact, builds endurance, and keeps your heart and lungs working hard.

Here’s how you can swap your run sessions for swim workouts in a 50m pool.

Why Swimming Works for Runners

  • Zero impact → Protects your bones, joints, and tendons.

  • Cardio maintenance → Pool workouts can mimic the intensity of runs.

  • Strength + mobility → Water resistance challenges your muscles differently.

Swimming won’t perfectly replicate the pounding of the pavement, but it’s one of the closest ways to hold onto your aerobic fitness until you’re ready to run again. Here are some example swim sessions to replace your running workouts:

1. Interval Swim (Speed Session Replacement)

This mimics the effort of a track workout.

Warm-Up

  • 100m easy freestyle

  • 2 × 50m build pace gradually

Main Set

  • 6 × 50m at strong pace (RPE 7–8/10)

  • Rest 20–30 sec between each

Cool-Down

  • 100m easy

Total: ~500–600m

2. Tempo Swim (Steady Effort)

Designed to keep your aerobic engine strong.

Warm-Up

  • 100m easy

  • 2 × 50m moderate

Main Set

  • 3 × 100m at steady, controlled effort (RPE 6–7/10)

  • Rest 30 sec between each

Cool-Down

  • 100m easy

Total: ~500–600m

3. Long Swim (Endurance Run Replacement)

Think of this as your “long run” in the pool.

Warm-Up

  • 100m easy

Main Set

  • 400m continuous swim at easy-moderate pace
    (if that feels long, break it into 2 × 200m with a short rest)

Cool-Down

  • 100m easy

Total: ~500–600m

Final Tips for Injured Runners in the Pool

  • Use equipment wisely: A pull buoy helps if kicking aggravates your injury, and a kickboard gives your arms a break.

  • Aqua jogging counts: If your injury allows, running in the deep end is the closest simulation to actual running.

  • Match the effort, not the distance: Focus on intensity and time in the pool, rather than worrying about meters.

An injury doesn’t have to derail your progress, at BIM we will always do what we can to keep you doing the activity you love the most, but unfortunately with some injuries this just isn’t feasible. By swapping your run sessions for swim workouts, you’ll maintain fitness, heal properly, and be ready to transition back to the road or trail stronger than before.

Jess Rose